floFOCUS

FEAR THE FLO (Day 2)

HELLROXER

Bring running sneakers

FEAR THE FLO (day 1)

SCREAM TEAM

It will be a partner workout

Lower Body

warm up/activation (2 sets)

• 10 each Banded In & Out
• 10 each Banded lateral side steps
• 10 Each RB Terminal Knee Extensions

back squat – the wave

• Wave 1: 2 @ 80% / 1 @ 85%
• Wave 2: 2 @ 83% / 1 @ 86–88%
• Back-off: 1×5 @ 70%

for time : (16-min)

3-6-9-12-15-18

• wall balls
• box jump overs

optional cash-out: (2-4 rounds)

• 10 each s/l mb hip thrust (off mb)
• 10 each kb lateral lunge

HYROX

8-min amrap

• 200m run
• 5 trx pike
• 10 trx knee tuck+push up

8-min amrap

• 50 doubles
• 10 t2b
• 15 burpee broad jump

8-min amrap

• 250m ski
• 250m row
• 200m run

8-min amrap

• 10 cal bike
• 12 plank pull through
• 14 db snatches

*2-min rest between amraps*

Total Body Balance

warm up/POSITION

• mb clean progressions

primary balance (3 rounds)

• 10 each s/l touchdown
• 8 front foot elevated split squat
• 1- minute oh barbell hold

4×4: thruster (from floor)

Clean from floor to front rack each set Smooth squat-to-press connection; no pause between movements

8-min amrap

• 12/1o cal bike
• 10 med ball cleans
• 8 burpees

Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

• 3 @ RPE 8.5↓ reduce load
• 5 @ RPE 7.5↓ reduce load
• 7 @ RPE 7↓ reduce load
• 9 @ RPE 6.5

Rest ~2:00 between sets

2 sets: 8 DB Chest press + 6-8 chin ups

2 sets: 12 arnold press + 12 each s/a db row + 12 crush press + 21’s (db)

amrap remainder of time

• 400m run
• 15 pull ups
• 400m run
• 25 push ups